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Hydration during running is about more than simply drinking plenty of water. Doctors recommend replacing roughly 80% of the fluids lost through sweat rather than trying to replace every drop. However, this is only a general guideline—hydration needs vary based on sweat rate, pace, fitness, temperature and humidity. Losing more than about 2% of body weight through dehydration can affect performance, while excessive water intake can dangerously lower blood sodium, causing exercise-associated hyponatraemia. Runners can estimate their sweat rate by weighing themselves before and after a run while tracking fluid intake. For longer or hotter runs, electrolytes—especially sodium—may also be important. The goal is personalised hydration, not simply drinking more.

What you eat during the first two years of life may have effects that last for decades. A study using Britain’s postwar sugar rationing as a natural experiment found that people exposed to greater sugar restrictions during their first 1,000 days had lower rates of several cancers and signs of slower biological aging later in life. Remarkably, these individuals were also consuming less sugar and following healthier diets around age 50. The findings suggest that early-life nutrition may influence long-term health in ways that extend far beyond childhood. While more research is needed, the study highlights the importance of building healthy eating habits from the very beginning.

Back pain is becoming a growing global health problem, with an estimated 619 million people affected in 2020. Research suggests that prolonged sitting and screen-based sedentary behaviour may contribute to chronic neck, shoulder and back pain. A large UK study involving more than 481,000 people found that each additional hour of daily screen-based sedentary time was associated with a 5% higher risk of chronic back pain. Poor posture, limited outdoor activity and long periods of inactivity have also been associated with spinal problems in younger people. While these studies do not prove that screen time directly causes back pain or scoliosis, they highlight the importance of regular movement, proper ergonomics and frequent breaks from prolonged sitting.

Low-carb diets can affect cholesterol differently from person to person, and genetics may help explain why. New research suggests that people genetically predisposed to higher cholesterol may experience a much larger rise in LDL (“bad”) cholesterol when following a low-carbohydrate diet, particularly when the diet is rich in saturated fats. This may explain why two people following similar eating patterns can see very different changes in their blood tests. The findings highlight that dietary responses are not one-size-fits-all and that the quality of fats consumed may matter alongside carbohydrate intake. For people considering major dietary changes, monitoring cholesterol and discussing individual risk factors with a healthcare professional may be important.

Scientists at Columbia University have identified a previously unknown type of fibroblast that may help lung tumors evade immune attack. Using single-cell analysis, researchers found CHL1-positive fibroblasts that are not normally present in healthy lungs. These cells produce the signaling protein CXCL9, which attracts regulatory T cells to the tumor. Although these immune cells normally prevent excessive inflammation, tumors can exploit them to suppress anti-cancer immune responses. In mouse models, blocking the signaling pathway reduced regulatory T-cell accumulation and allowed stronger immune attacks against tumors. The same fibroblasts were found in human lung cancers and were associated with weaker immune responses and poorer progression-free survival. The discovery could point toward new immunotherapy strategies targeting this tumor-supporting cell population.

Meal timing may play an important role in long-term health, according to a study of more than 31,000 U.S. adults. Researchers found that people who ate their first meal later in the day had higher risks of death from all causes and cardiovascular disease. Eating the first meal after noon was associated with a 29% higher risk of all-cause mortality compared with eating between 7 and 8 a.m. Dinner timing also appeared important, with the lowest risk observed around 7–8 p.m. and higher risks among those eating after midnight. The findings support growing interest in chrononutrition, but because the study was observational, they do not prove that meal timing directly causes earlier death.

Ever wondered why mosquitoes seem to bite some people more than others? Their attraction is influenced by several cues, including the carbon dioxide we exhale, body odour, skin chemistry, body heat and even visual signals. Physical activity can increase attraction by raising body temperature, sweating and carbon dioxide production, while pregnancy may also increase susceptibility. Blood type and genetics may play a role, although they are only part of the picture. Because mosquitoes can transmit diseases such as dengue, malaria and chikungunya, reducing bites is important. Using repellents, wearing light-coloured, loose clothing, covering exposed skin and removing stagnant water around homes can help lower mosquito exposure and disease risk.

Vegetables may offer benefits that go beyond their vitamins, minerals and fibre. Researchers have found that gut bacteria can transform dietary nitrate and plant-based iron into bioactive molecules that may support cardiovascular and metabolic health. In experimental models, higher levels of these compounds were associated with lower blood pressure, improved blood sugar regulation, healthier blood vessels and reduced liver fat. The findings highlight how interactions between diet and the gut microbiome can influence health. However, much of the evidence comes from experimental studies, so more research is needed to determine whether the same effects occur in humans. Still, the research adds to growing evidence that a diverse, plant-rich diet can support both gut microbes and overall health.

Your sleep schedule may influence how quickly your body ages. Researchers analyzing 23 biological aging measures found that people sleeping around 6.4 to 7.8 hours per day showed the lowest levels of biological aging. Both shorter and longer sleep durations were associated with faster aging patterns and health conditions affecting multiple organs, including the brain, heart, lungs, metabolism and digestive system. The findings suggest that sleep duration may be an important part of healthy aging, although they show an association rather than proving that sleep directly causes faster aging. Maintaining a consistent, adequate sleep routine could therefore be an important part of supporting long-term health and overall wellbeing.

A large study involving more than 2,500 people suggests that medications may influence the gut microbiome for far longer than previously thought. Researchers found lasting changes in gut bacteria associated not only with antibiotics, but also with antidepressants, beta-blockers, acid-reducing medicines and benzodiazepines. Some microbial differences remained detectable years after people had stopped taking the drugs, indicating that past medication use could help shape the bacterial communities living in the gut today. Because the microbiome is linked to digestion, immunity and metabolism, these findings highlight the need to better understand the long-term effects of commonly prescribed medicines. However, the study shows an association and does not mean people should stop prescribed medications without medical advice.